20 Best Back Workouts for Women: Expert-Approved Exercises for Strength, Tone, and Posture
Transform alignment and boost resilience with targeted routines that fit any schedule.
A strong, toned back is essential for more than just aesthetics: it is a crucial foundation for good posture, everyday function, and injury prevention. For women of all ages, prioritizing back health helps maintain core stability, supports upper and lower body movements, and even boosts calorie burn through increased muscle mass.*
This comprehensive guide, curated from top fitness experts and the Good Housekeeping Institute Wellness Lab, breaks down the 20 best back exercises for women. Whether you’re a beginner or seasoned athlete, you’ll find everything needed to create a balanced, effective back workout routine at home or at the gym.
Why Back Workouts Matter for Women
According to renowned trainer Autumn Calabrese, the back encompasses some of the body’s largest and most important muscle groups, connecting the shoulders, hips, and lower torso.2 Strengthening these muscles supports daily tasks, improves form, and increases overall muscle mass, contributing to a healthier metabolism and bone density.
- Enhances posture and core engagement.
- Prevents injury by stabilizing the spine and shoulders.
- Boosts resting metabolism by increasing muscle mass.
- Improves daily function like lifting, carrying, and reaching.
How to Structure Your Back Workout
The experts recommend a simple, customizable approach:
- Select four moves from the exercises below.
- Complete 10–15 repetitions for each exercise.
- Rest 30–60 seconds between each movement as needed.
- Repeat the entire circuit three times for a full 15-minute back workout.
Before starting any new exercise routine, consult with your doctor to ensure these moves are appropriate for your health status.
20 Best Back Exercises for Women
1. Bent Over Row
Targets: Middle back, lats, rhomboids, and rear deltoids
Use a barbell, dumbbells, or resistance band. With knees soft and hips hinged, keep your core tight. Pull the weights up toward your torso, leading with your elbows while keeping wrists straight. Squeeze shoulder blades together at the top, then slowly lower.
- Reps: 10–15
- Tip: Maintain a flat back and avoid swinging the arms.
2. Lat Pulldown
Targets: Lats, upper back, biceps
At a cable machine or with a resistance band overhead, grasp the bar wider than shoulder-width. Pull the bar to your chest, squeezing lats and keeping elbows pointed down. Return with control.
- Variation: Use a resistance band anchored above you if no access to a gym machine.
3. Superman
Targets: Lower back, glutes, shoulders
Lie face down with arms extended overhead. Raise your arms, legs, and chest off the floor simultaneously by engaging your glutes and lower back. Hold briefly, then lower with control.
- Reps: 10–15
4. Reverse Fly
Targets: Upper back, rear deltoids, rhomboids
With dumbbells, hinge at your hips and let arms hang down, elbows slightly bent. Lift both arms out to the sides while squeezing the shoulder blades together. Return slowly.
5. Upright Row
Targets: Upper back, shoulders (deltoids), traps
Hold a kettlebell or dumbbells with palms facing your body, arms extended. Pull the weight up toward your chin, keeping elbows higher than wrists and weight close to your body, then lower.
6. Plank Up Downs
Targets: Shoulders, whole back, core, glutes
From a high plank, drop one arm at a time to a forearm plank. Press back up one arm at a time to high plank. Switch starting arms for each set.
- Modification: Drop to knees if needed for control and form.
7. Good Mornings
Targets: Lower back, glutes, hamstrings
Place a barbell or bodyweight across your upper back. Hinge at the hips, keeping the back straight and slight bend at the knees. Lower until your body is nearly parallel to the ground and return upright.
- Reps: 10–12
8. Resistance Band Pull Apart
Targets: Upper back, rear delts, rhomboids
Hold a resistance band at chest height with arms extended. Pull band apart by moving arms out to the sides while squeezing shoulder blades. Slowly return to start.
- Reps: 12–15
9. Single-Arm Dumbbell Row
Targets: Lats, mid back, biceps
Place left knee and hand on a bench, right foot on the floor. Hold a dumbbell in right hand, arm extended. Pull the dumbbell to your torso, keeping elbow close. Lower. Switch sides.
10. Deadlift
Targets: Entire posterior chain (back, glutes, hamstrings)
Stand with feet hip-width apart, barbell on the floor. With flat back, hinge forward, grasp bar, and stand up by driving hips forward. Keep bar close to shins and avoid rounding the spine.
- Tip: Focus on form over heavy weight to prevent injury.
11. Prone Y Raise
Targets: Lower and mid-back, rear shoulders
Lie face down, arms stretched overhead in a ‘Y’ shape. Lift arms off the ground, keeping thumbs up, and squeeze shoulder blades. Lower slowly.
12. Wide-Grip Row
Targets: Upper back, rear deltoids
Sit at cable machine or use resistance band. Hold the bar or handles with a wide grip, pull towards chest, squeezing shoulder blades, then slowly release.
13. Pull-Up (Assisted)
Targets: Lats, upper back, arms
Using a sturdy pull-up bar and resistance band (or an assisted pull-up machine), grip slightly wider than shoulders. Pull chin over bar, then lower with control. Use thicker bands for more assistance.
- Alternative: Negative pull-ups—jump to top and lower slowly if unable to pull up.
14. Renegade Row
Targets: Back, core, arms
From high plank position, grip dumbbells beneath shoulders. Row one dumbbell up while stabilizing core, then switch sides. Avoid rocking hips.
- Tip: Spread feet wider for greater stability.
15. Kettlebell Gorilla Row
Targets: Each side of back individually (unilateral strength), core stability
Stand over two kettlebells, hips hinged, back flat. Grip a kettlebell in each hand. Pull one bell to ribcage, lower, then repeat with other side.
16. Bird Dog
Targets: Lower back, core stabilizers
From all fours, extend right arm and left leg, keeping hips and shoulders square. Hold briefly, return, and switch sides.
17. Face Pull
Targets: Rear delts, traps, upper back
Use cable machine or resistance band at head height. Pull handles or band toward face, elbows high, squeezing upper back.
18. Plank with Shoulder Taps
Targets: Back, core, shoulders
From high plank, tap your left shoulder with your right hand, return, and repeat on other side, minimizing hip sway.
19. Seated Cable Row
Targets: Middle back, lats, biceps
Sit at cable machine, grip handles with arms extended. Pull to torso, elbows close, and squeeze shoulder blades. Release with control.
20. Airplane
Targets: Back, core, balance
From all fours, extend right arm and left leg parallel to ground, hold, and return. Repeat on opposite side. (Also called Bird Dog in some routines.)
15-Minute Back Workout for Women (Sample Circuit)
| Exercise | Repetitions | Rest |
|---|---|---|
| Bent Over Row | 12 | 30 sec |
| Superman | 15 | 30 sec |
| Reverse Fly | 12 | 30 sec |
| Deadlift | 10 | 60 sec |
Each round takes about 5 minutes. Complete three rounds for a full 15-minute strength-building session. Mix and match movements for variety.
Back Workout Tips for Women
- Warm up: Dynamic stretches like arm circles, cat-cow, and light cardio get blood flowing to the back.
- Form first: Proper technique prevents injuries. Maintain a neutral spine and engage your core for each move.
- Progress gradually: Start with light weights or only body weight if you’re new; increase resistance as form improves.
- Train consistently: Aim for 2–3 back-focused sessions per week for best results.
- Balance your routine: Combine back work with chest, shoulder, and core exercises for muscle balance.
Frequently Asked Questions (FAQs)
Q: How often should I include back exercises in my workout routine?
A: For general health, 2–3 sessions per week is recommended, with at least a day’s rest in between for muscle recovery. Rotate exercises to target all parts of the back.
Q: Can I do back workouts at home without equipment?
A: Yes! Bodyweight moves like Superman, Bird Dog, Plank Up Downs, and Resistance Band Pull Aparts are highly effective and require minimal or no equipment.
Q: Are back exercises safe for beginners?
A: Absolutely, as long as you prioritize form and start with either light weights or bodyweight. Consider consulting a fitness professional for technique checks if you’re new to strength training.
Q: What should I do if I feel pain in my back during a workout?
A: Distinguish between muscle fatigue and sharp pain. If you feel discomfort, stop the exercise, check your form, and consult a healthcare provider before continuing.
Essential Back Stretches for Flexibility and Relief
Stretching after your back workout helps reduce tension and supports long-term mobility. Try these after your routine:
- Child’s Pose: Kneel on the floor, sit back on your heels, and stretch arms forward with forehead on the mat.
- Cat-Cow: Alternate arching and rounding your back on all fours to mobilize the spine.
- Knee-to-Chest: Lie on your back, hug one or both knees to your chest and hold.
Takeaway: Strong Backs, Healthy Lives
Consistently training your back not only leads to improved posture and confidence, but it supports an active lifestyle and lays the foundation for total-body strength. Mix and match these expert-recommended exercises, follow proper form, and enjoy the benefits of a resilient, strong back for many years to come.
References
- https://www.marieclaire.co.uk/life/health-fitness/back-exercises
- https://www.goodhousekeeping.com/health/fitness/g34896393/best-back-workouts-for-women/
- https://www.goodhousekeeping.com/uk/health/a567752/exercises-to-strengthen-and-support-your-back/
- https://www.goodhousekeeping.com/health/fitness/a41356534/lower-back-stretches/
- https://www.womenshealthmag.com/fitness/g26147550/best-back-workouts-women/
- https://www.gymshark.com/blog/article/best-back-exercises
- https://www.youtube.com/watch?v=Cd5q6veZfK0
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